WOD Wed. May 1

April 30th, 2013

Schedule Change
Note that as of next Monday (May 6th) our schedule will change. Please click on the Classes –> Schedule tab and look at the new schedule.
Mid-morning classes are significantly changed.
We are adding a 2:30-3:30pm weekday class.
The Saturday Unlimited Only class is now shortened to 12:00pm-1:30pm.

WOD #1
Levels 1 and 2
Shoulder press 3-3-3 reps
Push press 3-3-3 reps
Push Jerk 3-3-3 reps

Practice and learn each of the 3 presses with some weight.

WOD #2
All Levels
Scale weights as needed. You should be able to do the first few rounds unbroken. If you know you can’t do the rx weight unbroken, then scale down to a weight you know you will be able to do unbroken for 3-5 rounds. Basics should scale this one even further – Push Press 30-65#, KB Swings 20-35# and 12″-20″ on the box jumps. If you’ve been doing CrossFit for less than 2 weeks or 8 sessions, then only do this for 12-15 minutes.
AMRAP 20 min

  • 115 pound Push press, 10 reps
  • 10 KB Swings, 55#/35#
  • 10 Box jumps, 24 inch box


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.